Comparing Nutrients in 1 kilogram Brazilnuts VS Flaxseed Oil with sliced flaxseed

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Flaxseed Oil with sliced flaxseed	0%	100%	0%

Macro Nutrients

	Brazilnuts	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Energy	227% 6590kcal	303% 8780kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	1021% 990g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	283% 90g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	30581% 489g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	928% 158g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	3% 3.9g	130g per day for Men 19-50 years
Sugars	32% 23.3g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 23.3g	NA	g per day for Men 19-50 years
Fiber	197% 75g	NA	38g per day for Men 19-50 years
Protein	256% 143g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	377% 56.5mg	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Calcium	160% 1600mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	74.4% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	304% 24.3mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	61.3% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1036% 7250mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Flaxseed Oil with sliced flaxseed per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Flaxseed Oil with sliced flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Flaxseed Oil with sliced flaxseed:

• 1 kilogram of Brazilnuts has 8 times more Vitamin E than Flaxseed Oil with sliced flaxseed.
• While 1 kg of Flaxseed Oil with added sliced flaxseed contains more Vitamin K than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for Brazilnuts vs Flaxseed Oil with sliced flaxseed:

• 1 kilogram of Brazilnuts has 17.8 times more Calcium, 26 times more Copper, 7.1 times more Iron, 25.1 times more Magnesium, 8.7 times more Manganese, 26.9 times more Phosphorus, 21.3 times more Potassium and 13.1 times more Zinc than Flaxseed Oil with sliced flaxseed.
• 1 kilogram of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.8 times more Saturated Fat, 1.5 times more Omega 6, 30.1 times more Carbohydrate and 38.7 times more Protein than Flaxseed Oil with sliced flaxseed.
• While 1 kg of Flaxseed Oil with added sliced flaxseed contains 1.3 times more Energy, 1.5 times more Fat and 1359.2 times more Omega 3 than Dried Brazilnuts.
• 1 kilogram of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate and Protein